Glute Training For Women: 5 BEST Exercises

Posted by Kostas Kroustaloudis on Aug 07, 2018

When it comes to sculpting those glutes, most women usually make the wrong choices that lead them nowhere. More specifically, you’ll often see women using all those glute training machines, walking and jogging for hours on the treadmill or trying the elliptical with absolutely no results.

The reality of the situation is that the glutes are one of the most powerful muscles in the human body and NEED to be trained with a combination of free weights and bands in order to grow and become firm and toned.

Now, although some of the exercises you’re about to see might demotivate you, you should give them a try nonetheless. In fact, these are the ULTIMATE glute exercises that belong in every woman’s lower body training.

1. Glute-Ham Raise (4 sets: 12 reps)

Not only will this exercise build your glutes and hamstrings but it will also strengthen your lower back and teach these three muscles groups how to work together, helping you avoid injuries in the future.

Start with just your bodyweight and then try to hold a weight plate across your chest or even behind your head. Over time, the more you progress with this movement, the more your glutes will start to shape up and become toned.

2. Hip Thrust (4 sets: 8 reps)

If you could only perform ONE movement for your glutes or your legs in general, it should be this one. The Hip Thrust allows you to lift much heavier weights than any glute exercise and all it requires is a single barbell and a plyo box or just a bench.

Start with just the empty bar to get a feel for the exercise and then try to progress as much as possible.

3. Kettlebell Stiff-Leg Deadlift (4 sets: 12 reps)

Contrary to the standard variation of the deadlift, the stiff-leg version will target the glutes, hamstrings and lower back specifically, without any focus on the quads.

Just make sure not to hyperextend your lower back and focus on contracting your glutes and hamstrings on every single repetition.

4. Band Pull-Through (3 sets: 15 reps)

Now, for the band part of this workout. Bands are a terrific way to target your legs because they provide a much different kind of resistance than free weights. In fact, they allow for maximum contraction and activation and the band pull-through is no exception!

It might look easy in the video but give it a try and you’ll be surprised!

5. Band Pull-Aparts (3 sets: 25 reps)

Great for targeting the glutes and the adductors, the band pull-aparts is a very important exercise for your posture and flexibility as well.

It trains the oftentimes weak adductor muscles that lead to an Anterior Pelvic Tilt (a.k.a. Donald Duck posture) and also heavily activates the glutes. Try to pull the bands as far apart as possible, even as you get tired during each set.

Try The Full Glute Workout For Yourself

Go through the entire workout and prepare for the craziest DOMS you have ever experienced. In fact, don’t be surprised if you cannot walk the next day!